CHAPTER
6

The Facts on Fats

In This Chapter

Inflammatory health problems such as heart disease and arthritis are not a consequence of how much fat you eat, but rather what type of fat you eat. Research has shown that the amount of fat in your diet doesn’t cause health conditions. If you eat harmful fats—saturated and trans fats—you are far more likely to develop an inflammatory disease.

The key is to substitute good fats for harmful fats. That’s why Principle 2 of the anti-inflammation diet is to eat only unsaturated fats.

Eat Only Good Fats

Substituting good fats for saturated and trans fats is easier than it sounds. The following table gives you a quick look at some good fats and harmful fats so you can make substitutions.

Good and Bad Fats

Type of Fat Main Source State at Room Temperature
Good Fats    
Monounsaturated Olives, olive oil, canola oil, peanut oil, walnut oil, most other nut oils, avocados Liquid
Polyunsaturated Corn oil, soybean oil, safflower oil, cottonseed oil, fish oil Liquid
Harmful Fats    
Saturated Animal products such as whole milk, butter, cheese, ice cream, red meat; plant products like chocolate, coconuts, coconut milk, coconut oil, palm oil Solid
Trans Many margarines, soft vegetable shortening, partially hydrogenated vegetable oil, many deep-fried foods, many fast foods, many commercial baked goods Solid

Terrible Trans Fats

We’ll say it again: trans fats are bad, especially when it comes to inflammation. However, more and more alternatives are becoming available for those of us who want to stay away from them.

Trans Fats Banned

Many regulators and food producers have worked to eliminate trans fats in products. For example, in 2005, the New York City Department of Health and Mental Hygiene asked city restaurateurs and food suppliers to voluntarily eliminate trans fats from their kitchens. Commissioner Dr. Thomas R. Frieden said:

To help combat heart disease, the number-one killer in New York City, we are asking restaurants to voluntarily make an oil change and remove artificial trans fat from their kitchens. We are also urging food suppliers to provide products that are trans-fat-free.

That’s quite a statement for a city government official to make.

Great progress has been made across industry since then. Even Crisco, the definitive trans fat product, now sells only trans fat–free products.

Many food manufacturers and supermarket chains have recently replaced trans fats with more healthful substitutes in their products. “Trans fat–free” labels are showing up on every aisle of the grocery store. For example, Promise and Olivio butter substitute spreads are trans fat free. And Frito-Lay now uses trans fat–free oils for making Doritos and other snacks.

However, others “are still frying french fries, chicken nuggets, and other fast foods in trans-fat-laden, heart-attack-inducing partially hydrogenated oils,” according to a survey conducted by the Center for Science in the Public Interest (CSPI).

Trans fat labeling on packaged foods became mandatory on January 1, 2006. In an examination of the issue, CSPI found that the looming deadline was a powerful incentive for supermarkets and food manufacturers to switch to healthier oils. However, CSPI also found that the lack of similar requirements for restaurant chains at that time meant they could still serve trans fat–laden foods. Fortunately, more and more cities and restaurant chains are following suit and banning trans fats from their kitchens.

Although progress has been made, trans fats are still lurking out there.

Avoiding Trans Fats

Your first defense against these harmful fats is to stay away from deep-fried foods. If hydrogenated oil, partially hydrogenated oil, or vegetable shortening appear on a product’s ingredients list, put it back on the shelf and walk away.

Many margarines contain trans fats, and stick margarine is worse than soft margarine. Opt for trans fat–free butter substitute spreads like Benecol, Take Control, or other margarine-like spreads. They contain plant derivatives that have been shown to lower LDL cholesterol levels by 10 to 14 percent. They have an ingredient called sitostanol, an ingredient found in plants that lowers cholesterol absorption. Or dip bread in flavored olive oil instead of spreading with margarine.

Try not to buy commercially prepared baked goods and fast foods unless you’ve read the ingredients list and are sure they don’t include trans fats (partially hydrogenated oil or vegetable shortening).

When foods containing trans fats can’t be avoided, choose products that list them near the end of the ingredient list.

To limit your intake of unhealthy fats, minimize your intake of foods like french fries, chips, pies, pizza, and cookies. Some nutritionists recommend limiting fat to no greater than 30 percent of daily calories and saturated fat to no more than 10 percent of daily calories. If you enjoy these foods, try to have small portions only once in a while.

The following table lists the amount of fat that provides 30 percent of calories for diets at different total daily calorie levels. (Values for 2,000 and 2,500 calories are rounded to the nearest 5 grams.)

Total Calories Total Fat Saturated Fat
Per Day 30% of Calories 10% of Calories
1,400 47 grams 16 grams
1,600 53 grams 18 grams
2,000 65 grams 20 grams
2,200 73 grams 24 grams
2,500 80 grams 25 grams
2,800 93 grams 31 grams

Choose Good Oils

The top fat you should use to replace harmful fats is olive oil. Canola oil is second in line. You also might want to consider flaxseed and nut oils because they contain the inflammation-fighting omega-3s.

The following table compares the most widely used oils.

Oil % Saturated % Monounsaturated % Polyunsaturated
Canola 7 63 28
Coconut 87 6 2
Corn 14 29 57
Flaxseed 9 18 68
Olive 14 77 9
Palm 49 37 9
Peanut 17 48 35
Safflower 7 71 21
Soybean 14 21 64
Sunflower 11 18 64

Olive Oil

Olive oils are an important part of the anti-inflammation arsenal, so it’s important to know how to choose and keep them.

INFLAMMATION INFORMATION

Flavored olive oils and dressings are delicious, but be careful. Unless you’re going to serve them immediately, never put anything in oils that contains water, including garlic, lemon peel, fresh peppers, fresh herbs, and spices. The water in such items can breed bacteria, including botulism.

The best olive oils come from countries on the Mediterranean and Adriatic (Italy, Greece, Spain, and so on). The International Olive Oil Council (IOOC) sets complicated standards for oils. The labels you should look for in stores, however, show an oil’s grade.

The highest-quality olive oil is extra virgin. If you can afford it, this should be your first choice. It comes from the first pressing of the olives, contains no more than 0.8 percent acidity, and does not include any refined oil.

Virgin olive oil has an acidity of less than 2 percent and is judged to have a good taste. There can be no refined oil in virgin olive oil.

Olive oil is a blend of virgin oil and refined virgin oil and contains at most 1 percent acidity. It commonly lacks a strong flavor.

After oils are extracted from olives, a solid substance called pomace remains that still contains a small quantity of oil. Olive-pomace oil is a blend of oil from the pomace and other olive oils.

When olive oil labels say “Imported from Italy,” that might mean just that. The oil is imported from Italy but grown in Spain or somewhere else. Spain is the leading producer of olives, with more than 40 percent of world production, followed by Italy and Greece. Much of the Spanish crop is exported to Italy, where it’s distributed or repackaged for sale abroad as Italian olive oil.

Here are some other clever and confusing wordings to look out for on olive oil labels:

100% Pure Olive Oil is actually low quality. Better grades have virgin on the label.

Made from refined olive oils actually means the contents were chemically produced.

Lite olive oil does not mean a low fat content. It means a lighter color. All olive oil has 120 calories per tablespoon.

From hand-picked olives is meaningless. No evidence exists that hand-picking olives is better than the common tree-shaking method.

For high-quality oils, choose expeller-pressed, unrefined oils. They retain most of their nutrients, flavor, aroma, and color.

In addition, cooking oils can become rancid when exposed to heat, light, and oxygen. Purchase olive oil sold in cans or dark bottles. If using a transparent bottle, store it in a dark, cool place.

Canola Oil

Canola oil is another monounsaturated oil that, like olive oil, can fight inflammation when it’s used in place of saturated fats. However, its formulation is not quite as favorable as olive oil.

Canola oil comes from the rapeseed plant, which is part of the mustard family of plants. Using canola oil as a food is controversial. Reports on the dangers of rapeseed oil are rampant on the internet, mostly stemming from an article, “Blindness, Mad Cow Disease and Canola Oil,” by John Thomas, which appeared in Perceptions magazine in March/April 1996. Others think canola oil is highly beneficial because it’s a monounsaturated oil and contains erucic acid, which was the magic ingredient in Lorenzo’s oil, the subject of a popular movie about a cure for a genetic illness, adrenoleukodystrophy.

Here are some of the myths and realities about canola oil:

Canola oil is rumored to be genetically engineered. In fact, its development predated genetic engineering by almost 20 years. However, some forms of canola are now genetically engineered. If this is a concern, buy only organic canola oil.

It’s rumored to contain the devilish trans fats. Canola oil that has not been purposely treated to contain trans fatty acids does not have significant amounts of them.

Canola oil has a reputation as a biopesticide, which is a natural pesticide that’s less toxic than conventional pesticides. Canola oil, along with other vegetable oils such as soybean, is classified as a biopesticide, which means its action is based on biological effects, not on chemical poisons. It suffocates pests; it does not poison them.

Canola oil is a member of the mustard plant family. However, it has no relationship to mustard gas, which received its name because of the color of the gas and the sulfur odor.

Just because canola oil can be used as an industrial oil, such as a lubricant or fuel, does not mean it’s dangerous to consume. Many oils are both industrial and edible oils, depending on how they’re prepared. In fact, flaxseed, which is full of healthy omega-3 fatty acids, is used to make linoleum.

Canola is rumored to be a toxic weed that insects won’t eat. In fact, canola is made from rapeseed and is susceptible to pests that thrive in temperate climates.

Canola oil contains 58 percent monounsaturated fatty acids compared to 72 percent in olive oil.

It isn’t necessary to count fat grams or whip out a calculator to compute percentage of calories from fat. You have better things to do with your time, the payoff is very small, and so far there’s no solid evidence for adopting exact numerical goals for total fat intake. It does make sense to know what is in the fats you eat, or plan to eat, so you can make healthy choices.

—Dr. Walter Willett and colleagues, Eat, Drink, and Be Healthy

Flaxseed Oil

Flaxseed oil, like olive and canola, is highly unsaturated and health-promoting. In fact, flaxseed and its oil have the most concentrated nonfish source of omega-3 fatty acids.

For more information about flax and flaxseed, see Chapter 8.

Nut Oils

Nut oils can bring delicious flavor to baked goods, salads, sautés, and pastas. Like the nuts from which they’re pressed, nut oils are very low in saturated fats. Almonds, hazelnuts, macadamias, pecans, and pistachios are high in monounsaturated fats, which help lower blood cholesterol.

Walnut oil is rich in polyunsaturates and also supplies omega-3s. This nutty oil is used extensively in Europe, primarily in salad dressings and baked goods. Once opened, walnut oil should be kept refrigerated. It keeps well for up to 2 years under those conditions.

When purchasing nut oils, try to find expeller-pressed oils. These oils are extracted from their seed or nut using a cold process so the essential fatty acids and vitamins are left in the oil. They are also tastier than refined oils.

Baking? Think Fruit

A variety of fruit purées can replace part or all of the harmful fats in baked goods. Try these for moistness and flavor:

Although they don’t provide the same rich flavor, fruit purées reduce the need for fat because they hold the moisture in baked goods as fats do. And the sugars in fruit help browning. They also tenderize baked goods to some degree, but not as well as fat.

DIET DO

To get approximately 1⁄2 cup fruit purée, use 1⁄2 cup fresh berries or juicy fruit or 1 cup cooked and drained berries or juicy fruit.

Some baked goods are better suited to using fruit to substitute for fat than others, so you might need to do some experimenting when using fruit purées as stand-ins for fat. Purées work best in recipes with other wet ingredients such as honey, milk, molasses, and eggs.

Quick breads, muffins, and dense cakes such as carrot cakes are often good candidates for fruit substitutes. Prune purées can be used successfully in gingerbread and chocolate-flavored baked products such as brownies and cakes. If you can’t eliminate all the fat in a recipe, you often can replace part of it.

Here are some tips for substituting fruit purées for fat in recipes:

Replace the desired amount of solid shortening with half as much fat substitute. For instance, if a recipe calls for 1 cup butter, replace it with 1⁄2 cup fruit purée.

If a recipe calls for a liquid oil, substitute three fourths as much fruit purée. If the batter seems too dry, add a little more fruit purée.

You can substitute 1⁄3 cup fruit purée for the oil in most boxed cake mixes.

You might want to start out slowly and replace just part of the fat in a recipe. For example, replace a quarter of the fat with fruit purée your first time and then the next time, try half, then three quarters, and so on. If you don’t like the taste in the finished fat-substituted dish, add some back in. Even adding 1 or 2 tablespoons fat back to a recipe could make a difference in the taste of your final product.

Also try low-gluten flours. Taking the fat out of baked goods often makes them tough or rubbery. If you use low-gluten flours such as whole-wheat pastry or oat flour, your baked goods will be lighter. Oat bran, rolled oats, and cornmeal are also low in gluten.

Minimize mixing as well. Stirring batter too much toughens the texture of baked goods. Stir only enough to mix well.

Reduce the baking temperature and shorten the baking time. Reduced-fat recipes tend to bake more quickly than those with fat; as a consequence, they can be dry. Reduce the oven temperature by 25°F, and take the item out of the oven 5 to 10 minutes before baking time.

DIET DO

To make 1 cup prune purée, combine 1 1⁄3 cups pitted prunes and 6 tablespoons hot water in food processor fitted with a slicer blade, and process until smooth. Store in the refrigerator for 1 or 2 months.

The Least You Need to Know

Guacamole Hummus

Creamy, protein-filled hummus gets a boost of healthy fats and flavor with the addition of avocado.

1 medium ripe avocado, pitted, peeled, and mashed

3⁄4 cup canned white beans, drained and rinsed

3 TB. tahini

2 TB. lemon juice

1⁄4 tsp. kosher salt

2 cloves garlic

1⁄2 tsp. ground red pepper

1 TB. extra-virgin olive oil

  1. In a food processor fitted with a slicer blade, process avocado, white beans, tahini, lemon juice, kosher salt, garlic, and red pepper until smooth.
  2. Spoon into a serving bowl, and drizzle with extra-virgin olive oil before serving.

Lemon Pepper Roasted Potatoes

A mild hint of lemon brightens these simple and tasty potatoes.

3 medium russet potatoes, peeled (if desired) and cubed

11⁄2 TB. olive oil

1 tsp. salt-free lemon-pepper seasoning

  1. Preheat the oven to 420°F.
  2. In a medium microwave-safe bowl, combine russet potatoes, 1 tablespoon olive oil, and 1⁄2 teaspoon salt-free lemon-pepper seasoning. Cover tightly with plastic wrap.
  3. Microwave on high for 10 minutes, shaking the bowl about halfway through.
  4. Meanwhile, spread remaining 1 tablespoon olive oil evenly on a baking sheet.
  5. When potatoes are done, uncover carefully to prevent burns. Using a slotted spoon, spoon potatoes onto the prepared pan, and discard any liquid in the bowl.
  6. Sprinkle potatoes with remaining 1⁄2 teaspoon salt-free lemon-pepper seasoning.
  7. Roast for about 20 minutes, shaking pan halfway through to prevent sticking.

Pineapple Banana Bread

Sweet bananas and pineapple combine to create flavorful quick bread that makes a satisfying snack or breakfast.

3 medium ripe bananas, peeled

1⁄2 tsp. baking soda

3 tsp. spreadable margarine

1⁄2 small ripe avocado, peeled, seeded, and mashed (1⁄4 cup)

3⁄4 cup sugar

3 large eggs

1⁄2 cup whole-wheat flour

11⁄2 cups all-purpose flour

1 tsp. salt

1 tsp. baking powder

3 TB. cold water

1 tsp. vanilla extract

1 (6-oz.) can crushed pineapple in juice, drained well

  1. Preheat the oven to 350°F.
  2. In a medium bowl, mash bananas and baking soda together. Set aside.
  3. In a large bowl, cream together margarine, avocado, and sugar. Add eggs one at a time.
  4. Add whole-wheat flour, all-purpose flour, salt, and baking powder and combine until just mixed. Add cold water and vanilla extract gradually and mix well.
  5. Add banana mixture, and mix until well combined. Fold in pineapple.
  6. Pour batter evenly into 2 (8-inch) loaf pans. Bake for 40 to 50 minutes or until a tester comes out clean. Let cool before removing from the pans.

DIET DO

After they’ve cooled completely, you can tightly wrap these loaves in plastic wrap or freezer bags and freeze them to keep longer.